Kodi Ndingatani Kuti Nyengo Yanga Iwonongeke Mofulumira?

Zamkati

• Kodi nyengo yayitali bwanji?
  
• 1. Tengani zakulera m'thupi
• 2. Kugonana
• 3. Muzichita masewera olimbitsa thupi nthawi zonse
• 4. Pitirizani kukhala wathanzi
• 5. Pezani zakudya zoyenera
• 6. Yesani mankhwala azitsamba ovomerezeka kuchipatala
• 7. Khalani hydrated
• Mfundo yofunika

Chidule

Ziyenera kuchitika nthawi zina: Tchuthi, tsiku kunyanja, kapena chochitika chapadera chidzagwirizana ndi nthawi yanu. M'malo molola izi kutaya zolinga zanu, ndizotheka kumaliza msambo mwachangu ndikuchepetsa masiku masiku anu.

Pali njira zingapo zomwe mungayesetse kumaliza nthawi yanu mwachangu. Zina mwazinthuzi ndizabwino kuchita mwezi uliwonse, koma zina zimafunikira kuwunika kapena kuvomerezedwa ndi dokotala.

Kodi nyengo yayitali bwanji?

1. Kutalika kwa msambo kumasiyana pakati pa mkazi ndi mkazi ndipo kumakhudzidwa ndi zinthu zambiri, kuphatikizapo kupsinjika, kuchuluka kwa thupi, ndi mahomoni. Nthawi yayitali imatha kuyambira masiku awiri mpaka asanu ndi awiri, ngakhale azimayi ena amakhala ndi nthawi yayitali. Amayi ambiri amakumananso ndi kufupikitsidwa kwachilengedwe akamazungulira. Ngati amayi ali ndi mankhwala oletsa kumwa (mapiritsi) nthawi zawo zimafupikitsa komanso zimachepetsa.

1. Tengani zakulera m'thupi

Mapiritsi oletsa pakamwa ndi majakisoni oletsa kubereka atha kugwiritsidwa ntchito kuwongolera kayendedwe kanu. Kuletsa kubereka kwa mahomoni kumathandizanso kuchepa ndi kufupikitsa masiku omwe mumasamba mwezi uliwonse. Ngati mukungoyamba kumene kubereka, zingatenge miyezi ingapo nthawi yanu isanakwane.

Mitundu ina yolera yakuchepetsa mahomoni imatha kuchepetsa kuchuluka kwa msambo womwe mumakhala nawo chaka chilichonse. Mwachitsanzo, ngati mungalandire kuwombera kwa Depo-Provera, mutha kusiya kusamba pambuyo pa chaka choyamba cha jakisoni.

Mapiritsi oletsa kubereka ndi kuwombera kumapezeka mwa mankhwala okha. Inu ndi dokotala wanu mungadziwe mtundu wa zabwino kwa inu, kutengera momwe mumakhalira komanso zosowa zamankhwala.

2. Kugonana

Kukhala ndi chilakolako, kaya mwa kugonana kapena maliseche, kungachepetse kupweteka ndi kusamba. Izi ndichifukwa choti ziphuphu zimatulutsa minofu ya chiberekero, yomwe imathandizira kusuntha magazi akusamba kuchokera pachiberekero.

Izi zimathandiza kuti chiberekero chikhetse magazi mwachangu.

3. Muzichita masewera olimbitsa thupi nthawi zonse

Kusunga chizolowezi chochita masewera olimbitsa thupi samangolimbikitsa thanzi lanu lonse, komanso kumathandizira kuchepetsa kusamba kwanu. Zingathenso kuchepetsa masiku omwe muli ndi nthawi yanu. Ndipo, kuchita masewera olimbitsa thupi kumatha kuchepetsa kusungidwa kwa madzi, komwe kumatha kuchepetsa kuphulika komanso kuchepetsa kukokana.

Lankhulani ndi dokotala wanu za njira yabwino kwambiri yochitira masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kwambiri kumatha kuchepetsa mafuta ochulukirapo, omwe amachepetsa kuchuluka kwa thupi lanu (BMI) kupita kumalo osavomerezeka.

Izi zitha kusokoneza thanzi lanu la mahomoni ndikupangitsani kuti musiye kusamba, zomwe zimasokoneza thanzi lanu loberekera.

4. Pitirizani kukhala wathanzi

Kusintha kwa kuchepa kwamthupi kumatha kukhudza nthawi yanu powapangitsa kukhala osagwirizana, monga momwe zimakhalira ndikusowa mafuta komanso mafuta ochepa. Kumbali ina ya sipekitiramu, ndizothekanso kukhala ndi mayendedwe olemera ngati mukulemera kwambiri, kapena ngati mukuvutika kusamalira BMI yanu.

M'malo mwake, amayi onenepa kwambiri ali pachiwopsezo chowonjezeka chokhala ndi nthawi yolemetsa kwambiri. Amayi ena amatha kukhala ndi zizindikilo zolemetsa, zopweteka kwa milungu ingapo. Izi zimachitika chifukwa cha kuchuluka kwa kupanga kwa estrogen kuchokera kuma cell amafuta, omwe amatha kupanga zolemera zolemera komanso zazitali.

Ngati mwakumana ndi nyengo zolemetsa, mungafune kuyankhula ndi adotolo za kuyesa kwa mahomoni. Angathandizenso kukupatsirani malangizo kuti muchepetse thupi pang'onopang'ono komanso pang'ono ndi pang'ono, ngati mukufuna.

Ngakhale izi sizingakupatseni yankho kwakanthawi kothana ndi nyengo yanu mwachangu tsopano, kuchitapo kanthu kuti muchepetse kunenepa kwanu kumadzakuthandizani mukakhala ndi msambo mtsogolo.

5. Pezani zakudya zoyenera

Ma micronutrients ena, monga mavitamini a B, ndi ofunikira paumoyo wanu wonse. Zakudya zina zimatha kuchepetsa nthawi yanu pochepetsa zizindikiro za PMS.

Vitamini B6 ndi imodzi mwa michere yomwe ingakhudze nthawi yanu. Amapezeka mwachilengedwe mu zakudya monga mazira, nsomba, ndi nkhuku. Vitamini. Izi zitha kuthandiza kukonza ntchito yamatenda am'mimba kuti mahomoni azisamba.

anapeza kuti zinc, mchere wofunikira, inali yothandiza pochepetsa kupweteka kwa m'mimba (dysmenorrhea). Zimaganiziridwa kuti zinc imakhala ndi zotsatira zofananira ngati mankhwala osagwiritsa ntchito anti-inflammatory (NSAIDs), monga ibuprofen.

Ophunzirawo adanenapo za kupumula kwa zotupa pomwe amatenga zinc 30 mg katatu patsiku. Muthanso kuonanso kuti mupeze zakudya zokwanira zokhala ndi zinc mu zakudya zanu, monga nyama, nyemba, ndi mkaka.

Magnesium ndi mchere wina womwe ungathandizire kuchepetsa nthawi yayitali, yopweteka chifukwa chazovuta zake. anapeza kuti kuphatikiza kwa magnesium ndi vitamini B6 kunali kothandiza pakuchepetsa zizindikilo za PMS.

Lankhulani ndi dokotala musanamwe mankhwala aliwonse kuti muzitha kusamba. Pakadali pano, onetsetsani kuti mwapeza magnesium wokwanira pazakudya zanu kudzera mtedza, mbewu, amadyera, ndi nsomba.

6. Yesani mankhwala azitsamba ovomerezeka kuchipatala

Mankhwala ena azitsamba angathandizenso kuchepetsa kusamba kwanthawi yayitali komanso kowawa. Kafufuzidwe kafukufuku amafunika kuti azitsatira zitsamba, koma ndikofunikira kukambirana ndi adotolo. Zina mwa zitsamba zomwe zimalonjeza kusamba ndizo:

• , yomwe ili ndi ma analgesic komanso anti-kutupa omwe amatha kuchepetsa zizindikilo za PMS ndikuchepetsa kutalika kwa magazi nthawi yanu
• ginger, zomwe zingathandize kuchepetsa magazi ambiri
• myrtle zipatso madzi kuchepetsa msambo
• tsamba la rasipiberi, lomwe limakhala ndi zotsitsimula zomwe zingachepetse kuchepa kwa chiberekero

7. Khalani hydrated

Pankhani yochepetsera zizindikiro zanu za kusamba, kukhala ndi hydrated ndikofunika.

Ngati madzi omwe mumamwa amakhala ochepera magalasi asanu ndi atatu patsiku, dzilimbikitseni nthawi yanu - izi zikuthandizani kuti muchepetse zipsinjo ndi zopweteka kumbuyo. Ikhoza kuthandizira kuyendetsa msanga mofulumira, nanunso. Madzi akumwa amathandiza kupewa magazi kuti asakule.

Mfundo yofunika

Kutha nthawi yanu mwachangu nthawi zina sichinthu chachikulu, ngati mumachita bwino. Ngati mukufuna kumeta masiku angapo kusamba kwanu chifukwa chikuwoneka kuti ndi chotalikirapo kuposa momwe mukuganizira mwezi uliwonse, funsani dokotala wanu.

Ngati nthawi yanu imakhala yopitilira sabata, imakhala yolemetsa kwambiri, kapena imayambitsa zowawa, muyenera kulankhula ndi dokotala wanu. Izi zitha kukhala zizindikilo zodwala.

Dokotala wanu adzagwira nanu ntchito kuti adziwe chomwe chikuyambitsa zizindikiritsozi komanso momwe mungapitirire patsogolo.